Category Health

How to tackle childhood obesity?

‘Cute, ‘chubby’ and ‘healthy’ are some of the euphemisms we use to refer to children and adolescents who are on the heavier side. This practice should be stopped because the statistics paint a scary picture. According to UNICEF’S World Obesity Atlas for 2022, India is predicted to have more than 27 million obese children, representing one in 10 children globally, by 2030.

What is childhood obesity?

“Childhood obesity means when the child is too overweight for his/her age and height. Being overweight is problematic as this leads to diabetes, high blood pressure, high cholesterol and many other complex health conditions,” points out Annavi Khot, a Pune-based nutritionist and personal fitness trainer. The easiest way to stay healthy is by ‘moving’. Khot observes that in the last two years, the number of mothers approaching her, seeking help for their kids, has gone up. “During the lockdown, most children did nothing but eat unhealthy food and watch a lot of online shows and films. There have also been cases where playing a sport is not encouraged! This is a sad state of affairs, but kids imitate their parents and their lifestyle. It is the parent’s responsibility to practise a healthy lifestyle,” she says.

Children should engage in a sport that they enjoy so that they make it a part of their lifestyle. It is very important for kids to move; they should have great stamina, mobility and strength, not only for performance but also for their mental health.

Eating food minus nutrients

Junk food, packaged food, etc. appeal to the taste buds, but lack the nutrients necessary for a growing child. Medical practitioners say they are dealing with teenaged patients who are both ‘under-nutritioned’ and over-nutritioned. Over-nutrition results in the child becoming overweight or obese.

Healthier, tastier options

“Mothers, kids will eat healthy food if it tastes well! Please learn some healthy recipes -there are tonnes of books and videos available. Don’t think that healthy food is boring!” says Khot. “You should have your nutrition comprising all the necessary vitamins and minerals, good fats, proteins and carbohydrates. Fruits and vegetables are a must every single day!”

Try experimenting with food. Instead of regular pasta, you can have ragi (finger millet) pasta with lots of veggies. You can switch to pizzas, burgers and frankies made from multigrain bread Restrict your intake of junk food to once a week.

 Talking about packaged food, Khot warns. “Watch out for different names of sugar used in the packaging. Eat home-cooked meats and healthy snacks in place of processed foods.”

 A nutritionist should be consulted before putting any diet plan into practice.

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What are parabens?

Did you know exposure to parabens from a number of personal care products could contribute to many health problems?

Parabens are synthetic compounds used as preservatives in many pharmaceutical, cosmetic and make-up products such as moisturizers, shampoos, toothpastes and deodorants. They stop the growth of fungus, bacteria and other harmful pathogens. They were first commercialised in the 1950s.

Individual products usually have small amounts of parabens within safe limits. But these days, many people use a lot of personal care products. Public health advocates worry that cumulative exposure to parabens from a number of different products could lead to an increase in the amount of these chemicals in our bodies, beyond safe limits, contributing to many health problems. Parabens can penetrate the skin and have been linked to skin imitation, reproductive neurological and immunological problems. A major health concern is that parabens disrupt hormone function, an effect which is linked to heightened risk of breast cancer.

The European Union (EU) and the Association of Southeast Asian Nations (ASEAN) have prohibited the use of five types of parabens in cosmetic products.

But in countries like the U.S. and India, no such law exists. However, consumers in these countries can exercise other options. Several natural and organic cosmetic companies have found alternatives to parabens in beauty products. Some companies have even created preservative-free products which have a shorter shelf life than conventional products.

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What is Reverse Osmosis?

Osmosis is the movement of a thinner liquid into a thicker liquid through a semipermeable partition or membrane when physical external pressure is applied. The thinner liquid dilutes the thicker solution.

Osmosis is a process that occurs in our bodies all the time. For example, after the food we eat is broken down in the stomach, it passes through the intestines. The intestines contract to force the nutrients, which are thinner, to pass through the walls of the intestines into the blood, which is a thicker solution.

In reverse osmosis, exactly the opposite happens. Water that has a high concentration of impurities is put under pressure and forced through a semipermeable partition leaving all the larger particles behind. This process renders the impure water as well as salty water (here the process is called desalination) potable enough to drink.

This is why RO is used in water purifiers. In a purifier, water passes through several stages-a sediment filter, activated carbon filter and ultraviolet light. RO is the final stage. The larger molecules cannot pass through these various filters and RO removes the harmful particles, metal ions and bacteria in the water that remains. This cleans the water thoroughly and prevents diseases caused by contaminated water.

Reverse osmosis is also used in the food industry to make concentrated juices. The traditional heat treatment reduces the quality of heat-sensitive fruits such as oranges. RO reduces the quantity of water in the juice, so it doesn’t need to be thickened by heating. For instance, in the production of maple syrup, RO is used to remove the water from the sap before it is boiled into a syrup. Dairy industries use RO to make concentrated milk and whey protein powders.

Since RO units are also manufactured in compact sizes, they can be installed easily which is why a number of home water filters come equipped with it.

RO removes almost all the minerals in the water, which leaves it tasteless. Some RO systems come with a remineralisation filter that adds minerals to the water and makes it more flavourful!

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How did Albert discover vitamin C?

Read on to know how Albert Szent-Gyorgyi found a cure for scurvy, a disease caused by a lack of vitamin C.

In 1928, a Hungarian-born US biochemist, Albert Szent-Gyorgyi, isolated an unknown substance from the adrenal glands of an ox. He named it hexuronic acid.

He soon discovered that hexuronic acid could also be obtained from oranges, lemons and cabbages. One thing common to these three sources was that they were all believed to be rich in vitamin C, a substance no one had been able to isolate till then but which was known to cure scurvy.

It occurred to Szent-Gyorgyi that hexuronic acid and vitamin C might be one and the same thing. He injected hexuronic acid into some guinea pigs that had scurvy, and waited to see what would happen. If hexuronic acid were indeed the same as vitamin C, the guinea pigs would get cured. And that is exactly what happened. The animals recovered from the disease.

He wanted to repeat the experiment but he had run out of hexuronic acid. He had to get some more, but how? It was not easy to come by adrenal glands of oxen, the best source: getting it from lemons and oranges was a laborious process.

He was pondering over the problem at dinnertime when his wife served him freshly ground chilli (paprika) with his food. He had never been fond of paprika but now he looked at it with new interest. He had tested many fruits and vegetables for hexuronic acid, but not paprika. Could it give him the acid he was so desperate to get his hands on?

He took it to his laboratory and tested it for its contents – and it was then that he fell in love with the spice. It was loaded with hexuronic acid!

Within a few weeks, he produced three pounds of pure crystalline hexuronic acid. He fed it to vitamin C deficient guinea pigs and got the same results as earlier the animals recovered from scurvy. There was no difference between hexuronic acid and vitamin C.

 When Szent-Gyorgyi received the Nobel Prize for his work in 1937, ‘Time’ magazine dubbed it the ‘Paprika Prize’.

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Why is it important to stay hydrated in the summer heat?

It is imperative to ensure good hydration in the summer to make up for the sweat loss. This is more so when you are outdoor playing. Low water intake can pose challenges such as creation of extra heat in the body leading to acidity, constipation, and dehydration.

 “Staying hydrated is important not just for children but for all age groups. It ensures normal fluid and electrolyte balance which helps to keep you active and going all day long,” says Dr. Arjun Verma, Consultant Paediatrics and Neonatal, Artemis Hospital, Jaipur.

Elevated temperatures and heat waves increase sweating, leading to immediate loss of sodium and water from the body. Hence electrolytes are taken. However, the downside here is if there is an increased intake of sodium, you may experience hypernatremia (a condition wherein the sodium in the body is high). Symptoms of hypernatremia include decreased activity, lethargy, fainting, palpitation, headache and migraine. So, we need to avoid electrolyte disturbances which may lead to mild to severe symptoms mentioned above, he says.

Preparing ORS at home

Dehydration should not be taken lightly. If you feel you are dehydrated, tell your parent to take you to the hospital. “In case of dehydration, homemade ORS (oral rehydration solution) or commercial preparations can be taken en route to the hospital. ORS can be prepared at home by dissolving 1 tablespoon of salt in one litre of water and taken in sips,” says Dr. Parimala. V. Thirumalesh.

Hydration keeps the skin replenished, glowing and supple and helps the kidney function well. It can also help relieve constipation.

Effects of dehydration

When you play outside while dehydrated you can face serious problems. Some of the serious effects of dehydration are seizures, low blood volume, swelling of the brain and even kidney problems. You will know you are dehydrated when there is little or no urine output in a 12-hour period, when you have dry mouth and when your eyes are sunken in. “The signs of dehydration are increased thirst, irritability, tiredness, sunken eyes, loss of skin turgor or elasticity. Normally, if you pinch the skin and release, the skin gets back to shape within 2 seconds. If dehydrated, it takes a longer time which is called loss of skin turgor,” says Dr. Parimala V. Thirumalesh, Senior Consultant, Neonatology and Paediatrics, Aster CMI Hospital, Bangalore.

“Children under 3 years of age need 4 cups of water a day which is roughly a litre. Older children need to drink 7-8 glasses of water,” says Dr. Parimala V. Thirumalesh. To prevent dehydration, develop a habit of drinking water regularly, she adds.

“Roughly, the 2 litres of water per day can include water every 4 hours (morning at least 2 glasses of water on an empty stomach), home-prepared fruit juices, coconut water if available (this will do wonders to your hydration), milk shakes, etc..” says Dr. Arjun Verma.

To prevent dehydration, avoid too much of outdoor sports or roaming in the sun, apply sunscreen lotion before stepping out, ensure at least 2 litres of water intake per day, always keep a water bottle in your bag when you go out for fun or study, and wear light coloured clothes, he says.

Hydrating refreshments

Here are some liquid refreshments that will not only quench your thirst but also keep you healthy.

* Smoothies are an interesting variant of the plain, boring milk. Packed with nutrients, protein, vitamins and antioxidants, they help you kick-start your day with vigour. Take them along with your breakfast or evening snacks.

*Buttermilk is an all-weather drink that aids in digestion. Thirst quenching and inexpensive, this drink is easy to prepare at home.

*Apart from being a low calorie beverage, coconut water is packed with a lot of nutrients, vitamins, minerals and antioxidants.

* Aam Panna is a refreshing drink made of raw mango that is sweetened with jaggery or sugarcane juice.

*Slices of cucumber can be added to a jar of lemon water and taken.

Tips to follow in summer

*Drink a glass of water before play. Avoid too much of outdoor sports.

*Take water breaks at 30-minute intervals.

* Apply sunscreen lotion before stepping out.

*Wear loose-fitting and light coloured clothes.

* Eat hydrating foods such as watermelon, grapes and orange.

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WHAT ARE THE BENEFITS OF YOGA FOR STUDENTS?

The International Day of Yoga may have passed us by, but the benefits of this ancient discipline can be experienced every day. Let’s take a look at the many ways in which yoga can help students.

Physical fitness

The breathing techniques and poses that are part of yoga have a direct impact on one’s physical health. From better flexibility and muscle strength to improved immunity and weight reduction, yoga can help children take care of their physical fitness from a very young age. The significance of yoga is that its benefits are not just physical.

Managing stress

Be it peer pressure, academics-related anxiety, domestic concerns, or teenage troubles, many students are likely deal with some kind of stress or the other. Regular yoga helps calm students in a way they can cope with difficult and complex life situations. Not just that studies have shown that with yoga, they can even find solutions to problems.

Developing contentment and empathy

The truth is we are all different, and each one has different levels of capability. Which means, not everyone may be able to master all aspects of yoga. In a way, yoga helps students identify their strengths and limits, understand how far they can push themselves and when to stop. It makes them realise that they may be good at certain aspects of yoga while their friends may be good at other aspects. This makes students see that one need not be competitive but understand that each one is unique in their own way.

Boosting confidence

Just like adults, with practice, students too can find themselves gradually being able to progress to next levels in yoga. This could make them realise their own potential and also give them a sense of achievement. This not only improves their confidence levels, but also offers them a platform to try out something new, be adventurous and open to challenges.

Improving concentration

As we are all aware, yoga is not something that is performed just once. It is to be done regularly and repeatedly. To get it right, one is required to focus on the moves. When such focus is required, over a period of time, it improves one’s concentration levels. In addition, it also inculcates discipline – to wake up at a specific hour every day and maintain a routine to master yoga.

Did you know?

June 21 was chosen for The International Day of Yoga because it marks the summer solstice. Summer solstice is the longest day of the year in the northern hemisphere, and holds cultural significance to people in several regions globally.

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